Monday 11/10/2021

Monday 11/10/2021

A.

3 Rounds for Time

Muscle ups or kipping variation x 70% of Max reps

Power Clean x 10

@set1: 60% / set2: 55% /set3: 50% % Calculator

400m Run

B.

3 Sets of:

Sand bag Carry x 20m *Go heavy

Rope climbs x 1-3 *do legless if possible

Ring Push ups x 8-12

*rest no more than 1min between sets

Optional Additional Conditioning

Rowing Intervals

5 Sets of:

600m Row / Active Recovery 2:30

*all sets under your 2K's av. pacing

*use bike or ski-erg for your active recovery

*Always complete the Optional Part if you are feeling good. Prioritize recovery listen to your body.

COOL DOWN

Click here: To choose one of our mobility SESSIONS.